Study in the British Medical Journal looks at metabolic health of 23,000 participants and how our blood sugar is impacted by sleep
Scientists have analysed what is the optimum amount of sleep needed for good blood sugar control.
Previous studies have found that sleep duration is strongly linked with the risk of insulin resistance which is the precursor for type 2 diabetes. A study of 23,000 Americans looked at their sleep and estimated glucose disposal rate (eGDR) to examine insulin resistance. This is calculated by examining a person’s blood sugar levels after fasting, their waist circumference and their blood pressure.
The optimal length of sleep was seven hours and 19 minutes for avoiding insulin resistance, they found. Any more or less had an impact on eGDR. It also suggested that catching up on sleep at the weekend may actually be detrimental to a person’s health.
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Professor Hui Shi, of Nantong University in China, said: “These correlational findings suggest that sleep patterns, particularly weekend recovery sleep, may be relevant for metabolic regulation in diabetes.”
According to the NHS, the average amount of sleep needed by adults is seven to nine hours each night, while children need around nine to thirteen hours. But the more sleep you get is not necessarily better for you.
Insulin resistance is the primary driver behind poor blood sugar control. When cells resist insulin, they fail to absorb glucose efficiently, causing sugar to build up in the bloodstream. This leads to higher blood sugar levels which can progress to prediabetes and then type 2 diabetes.
People involved in the new study reported an average of seven and a half hours of sleep in the week. Half said that they also had catch-up sleep at the weekend. For those sleeping less than the optimal amount during the week, one to two hours of weekend catch-up sleep was associated with higher eGDR.
And those sleeping more than the optimal weekday sleep, as well as more than two hours of weekend catch-up sleep, had a lower eGDR – indicating a greater risk of insulin resistance.
The study, published in the journal BMJ Open Diabetes Research and Care, concluded that weekend catch up sleep is “beneficial only in moderation and specifically for those with weekday sleep debt, whereas it may be detrimental for those who already sleep sufficiently”.
Researchers said there was a “bidirectional relationship” with sleep and metabolism. Prof Shi added: “This creates a potential vicious cycle wherein metabolic dysregulation disrupts normal sleep patterns, and the resultant abnormal sleep (including extended duration) further aggravates metabolic health.”
The British Heart Foundation recommends getting seven to nine hours of sleep per night. Getting too little sleep can be bad for us but getting too much can be a sign of poor health.
The NHS website says regular exercise and a good diet can also improve sleep. It states: “A good sleep routine should include having a set time to start winding down – and a way to relax is important too. Going to bed and getting up at fixed times is another good sleep habit. Ideally, a sleep routine should be the same every day, including weekends.”
